YOU. Can Do It! John Stanton's guide to training for the Canadian Breast Cancer Foundation CIBC Run for the Cure. Proud Sponsor of

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1 YOU Can Do It! John Stanton's guide to training for the Canadian Breast Cancer Foundation CIBC Run for the Cure Running Room invites you to train for the Run. Join us on October 3rd 2010 and help create a future without breast cancer Proud Sponsor of

Training Programs By John Stanton WALKING 5k Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 Walk 25 min Walk 25 min Walk 20 min Walk 30 min Walk 25 min Walk 20 min Walk 35 min Walk 25 min Walk

2 Training Programs By John Stanton WALKING 5k Sun Mon Tue Wed Thu Fri Sat Walk 25 min Walk 25 min Walk 20 min Walk 30 min Walk 25 min Walk 20 min Walk 35 min Walk 25 min Walk 20 min Walk 40 min Walk 25 min Walk 20 min Walk 45 min Walk 25 min Walk 20 min Walk 45 min Walk 30 min Walk 25 min Walk 45 min Walk 35 min Walk 30 min Walk 45 min Walk 40 min Walk 35 min Walk 45 min Walk 45 min Walk 40 min Walk 45 min Walk 45 min Walk 45 min Event Day Come and join us at the Running Room & Walking Room for our weekly practice runs/walks-it S FREE!

3 The following schedule will get you from the start line to the finish line of the Canadian Breast Cancer Foundation CIBC Run for the Cure. All of your running should be done at a conversational pace. If you are struggling to carry on a conversation, slow down. Start and finish your running with some brisk walking and five to 10 minutes of gentle stretching to warm up and cool down. If you find the program too aggressive for your current level of fitness hold the program to the current weekly schedule for an additional week before advancing to the next level. Be patient with your training remember it took a lot of years to get out of shape, so a few weeks or even months coming back is a small investment. Learn to enjoy each run. Enjoy some runs or walks for the scenery, some for the camaraderie, some for the stress release, some for the feel-good feeling that exercise provides. Running 5k 1 Sun Mon Tue Wed Thu Fri Sat walk 1 min; run 1 min, walk 2 min (6 sets); run 1 min, walk 1 min walk 1 min; run 1 min, walk 2 min (6 sets); run 1 min, walk 1 min walk 1 min; run 1 min, walk 2 min (6 sets); run 1 min, walk 1 min total time per day (minutes) run walk walk 1 min; run 1 min, walk 1 min (10 sets) walk 1 min; run 1 min, walk 1 min (10 sets) walk 1 min; run 1 min, walk 1 min (10 sets) walk 1 min; run 2 min, walk 2 min (6 sets); run 2min, walk 1 min walk 1 min; run 2 min, walk 2 min (6 sets); run 2min, walk 1 min walk 1 min; run 2 min, walk 2 min (6 sets); run 2min, walk 1 min walk 1 min; run 3 min, walk 1 min (5 sets) walk 1 min; run 3 min, walk 1 min (5 sets) walk 1 min; run 3 min, walk 1 min (5 sets) walk 1 min; run 4 min, walk 1 min (4 sets) walk 1 min; run 4 min, walk 1 min (4 sets) walk 1 min; run 4 min, walk 1 min (4 sets) walk 1 min; run 5 min, walk 1 min (3 sets); run 2 min, walk 1 min walk 1 min; run 5 min, walk 1 min (3 sets); run 2 min, walk 1 min walk 1 min; run 5 min, walk 1 min (3 sets); run 2 min, walk 1 min walk 1 min; run 6 min, walk 1 min (3 sets) walk 1 min; run 6 min, walk 1 min (3 sets) walk 1 min; run 6 min, walk 1 min (3 sets) walk 1 min; run 8 min, walk 1 min (2 sets); run 2 min, walk 1 min walk 1 min; run 8 min, walk 1 min (2 sets); run 2 min, walk 1 min walk 1 min; run 8 min, walk 1 min (2 sets); run 2 min, walk 1 min walk 1 min; run 10 min, walk 1 min (2 sets) walk 1 min; run 10 min, walk 1 min (2 sets) walk 1 min; run 10 min, walk 1 min (2 sets) walk 1 min; run 10 min, walk 1 min (2 sets) walk 1 min; run 10 min, walk 1 min (2 sets) walk 1 min; run 10 min, walk 1 min (2 sets) Event Day We have practice runs/walks from all Running Room and Walking Room locations on Wednesdays at 6:00pm and Sundays at 8:30am (Wednesday times may vary depending on location). Practice is absolutely open to all runners and walkers as we send out multiple groups under the leadership of pace group leaders. You can take advantage of running or walking with a group and meet new friends. Join us for the fun and motivation, it's free.

4 The Canadian Breast Cancer Foundation is committed to creating a future without breast cancer. Our fundraising through the annual Canadian Breast Cancer Foundation CIBC Run for the Cure, special events, corporate sponsorship and donations has enabled the Foundation to allocate millions of dollars in grants for breast cancer research, education and awareness programs since our inception. Established in 1986, the Canadian Breast Cancer Foundation is the leading national volunteer-based organization dedicated to creating a future without breast cancer and works to fund, support and advocate for: Relevant and innovative breast cancer research Meaningful education and awareness programs Early diagnosis and effective treatment A positive quality of life for those living with the disease Serving the needs of Canadians from coast to coast, the Foundation has chapters in BC/Yukon, Prairies/NWT, Ontario, and the Atlantic region, as well as several other community-based branch offices. The Foundation's national office is located in Toronto. Since 1986, the Canadian Breast Cancer Foundation has allocated $220 million in grants towards breast cancer research, education and awareness programs. For more information, or to make a donation call or visit Training at the Running Room If you are interested in taking a running or walking training program, contact your local Running Room or visit us on-line at: or call Toll Free:

Stretching The jury is still debating the best time to stretch, but the one clear conclusion amongst all of the sports medicine experts is that strong, flexible muscles perform better.

There is a risk of injury in stretching cool muscles so I suggest that you walk, then briskly walk or jog for five to 10 minutes prior to running to gently warm up your muscles.

Some self-massage working towards the heart will get the blood flowing to the area to warm and loosen the muscles.

The whole program is built on gentle yet progressive process, so ease into your stretches and hold them for 15 to 20 seconds. Repeat each stretch two or three times relaxing and breathing normally.

5 Stretching The jury is still debating the best time to stretch, but the one clear conclusion amongst all of the sports medicine experts is that strong, flexible muscles perform better. Strong, flexible muscles are less likely to incur an injury. Stretch before and after each walk or run. There is a risk of injury in stretching cool muscles so I suggest that you walk, then briskly walk or jog for five to 10 minutes prior to running to gently warm up your muscles. The main purpose of a warm-up is to ready the body for the subsequent intensity and specific activity. Some self-massage working towards the heart will get the blood flowing to the area to warm and loosen the muscles. The increased flexibility resulting from a stretch session will last up to three hours. The whole program is built on gentle yet progressive process, so ease into your stretches and hold them for 15 to 20 seconds. Repeat each stretch two or three times relaxing and breathing normally. Never jerk or stretch to the point of pain. Each stretch should be relaxed and provide a gentle release. I find it best to start with the lower leg area and work toward the upper body. This is a warmup and cool-down to your routine of walking and running. The type-a personality often will use the excuse that they do not have time to stretch, but we are only asking you to invest about five minutes in your warm-up and cool-down. A simple investment of time will assist in your enjoyment and reduce your risk of injury. The three areas to concentrate on are the lower back, the hamstrings and the calves. Start from the ground up in your stretching routine and give a little extra attention to any tender or tight areas. Be gentle on yourself this should feel good. IT C H G Q B HF LB

6 Illiotibial Band Stretch figure 1 Stand parallel to a wall, an arm s length away With feet together, extend your arm sideways, wrist bent, with your palm against the wall Lean towards the wall with your opposite hand on the outside of your hip Breathe in and out with your legs straight Tighten your buttocks and push your hips towards the wall Push, feeling the stretch on the outside of the leg nearest the wall Hold the stretch breathe and relax Repeat on the other leg Groin figure 2 Sit upright with your back straight Sit with knees up, then let them drop open to the sides with the soles of your shoes facing each other Hands on your ankles, pull your feet towards your buttocks your arms on the insides of your legs Gently push your knees toward the ground Feel the stretch in your groin area, breathe, relax Buttock Stretch figure 3 Sit up straight with one leg straight and the knee of the other leg bent With the foot of the bent leg on the outside of the straightened leg Slowly bend the leg towards the opposing shoulder Feel the stretch high in the hip and buttock area of the bent leg Hold the stretch, breathe, and relax Hip Flexor figure 4 Kneel on one knee and place the other forward at a 90-degree stance Keep your back straight and maintain a pelvic tilt The rear knee is planted to stretch the hip in front Keep your knee on the ground and shift your hips forward You should feel the stretch in the hip of the rear leg Switch legs and repeat Calf figure 5 Stand about a metre from a wall, rail, or tree Place your feet flat on the ground toes slightly turned inward Bend your forward leg Keep your opposite leg back and straight and feel the tension in the calf Bend the straight leg at the knee to work the Achilles tendon Hamstring figure 6 Use a corner, doorway, or tree and lie flat on your back Raise one leg on the doorway, corner, or tree Your other leg should be flat on the ground With breathing relaxed and both legs straight, do not bend your knee You can increase the stretch by moving your butt closer to the doorway or tree Hold the stretch and relax Repeat with your other leg Quadriceps figure 7 Place one arm on a wall or rail to balance yourself Use the other hand to pull the foot back The bent knee should touch the other knee To protect the back, pull your abdominal muscles in with a pelvic tilt Watch your alignment, heel back toward your buttocks, knees together Stretch, breathe and relax Repeat with your other leg Lower Back figure 8 Lie flat on your back with your legs straight out Bring your bent knees up to your chest Grasp your legs behind the knees Keep your knees together Gently pull your knees to your chest Keep your back flat on the ground Breathe, hold the stretch and relax

7 Continued figure 1 figure 5 figure 2 figure 6 figure 3 figure 7 figure 4 figure 8

Running Form Tips to Reduce Injuries Correct running form is determined by your biomechanics, including your bone size, muscle definition, and the strength and flexibility of your muscles and tendons.

Here are some head-to-toe tips that will reduce the risk of injuries, improve the efficiency of your running, and improve your overall coordination.

8 Running Form Tips to Reduce Injuries Correct running form is determined by your biomechanics, including your bone size, muscle definition, and the strength and flexibility of your muscles and tendons. The coordination of your muscle contractions, the positioning of your head, shoulders, trunk, hips, arms, and legs will ultimately determine your individual running form. Here are some head-to-toe tips that will reduce the risk of injuries, improve the efficiency of your running, and improve your overall coordination. This improved coordination will reduce the likelihood of tightening up and slowing down in the later stages of your longer runs. This applies to the novice runner running a 5k through to the veteran marathon runner. Run tall is the common advice to all distance runners. Your head should be directly over your body. Head forward is a mistake seen among runners since the introduction of the computer screen. As you lean your head forward from your body, your neck muscles, shoulders, and upper body muscles tighten up and contract to keep your head from falling forward. Frowning or squinting tightens up your facial muscles along with the neck and shoulder areas. Smiling relaxes the facial muscles, so smile. Smiling in a race or on a long run can really confuse your competition, so smile and give them a wave as you pass. Keep your shoulders back, head up, and run tall.

Continued Shoulders Common tightness in your shoulders, upper arms, or neck and upper back is likely caused from running with your arms tight and hands clenched in a fist.

These shoulder checks will enhance and improve your breathing. Run by a building with large glass windows to check on your posture or check your shadow on a sunny day.

Arms & Hands Keep your elbows bent at a 90-degree angle and your hands loosely closed. Your hands should be relaxed and lightly cupped, not in a tight fist. Think, thumbs up.

9 Continued Shoulders Common tightness in your shoulders, upper arms, or neck and upper back is likely caused from running with your arms tight and hands clenched in a fist. Keep your shoulders back and relaxed. Lean slightly forward with your chest, but not too far five percent is plenty. Keep your core body relaxed and straight to improve your form and ease breathing. These shoulder checks will enhance and improve your breathing. Run by a building with large glass windows to check on your posture or check your shadow on a sunny day. Resist the silly faces unless you are running in a group. Sit-ups, push-ups, and some light upper body work in the weight room will also assist you in staying relaxed and in good form. Arms & Hands Keep your elbows bent at a 90-degree angle and your hands loosely closed. Your hands should be relaxed and lightly cupped, not in a tight fist. Think, thumbs up. your thumbs up on the top of your index fingers. Keep your arm swing relaxed and rhythmic. As you fatigue keep your hand movement easy. Do not bring your hands too low or too far in front of your relaxed swing. Keep your arms swinging in line with your heart. Do not swing higher than your heart: some runner s look like prizefighters as they tire in the later stages of a run. Running is all about forward motion, so keep your arms moving forward and not side-to-side. This side-to-side swing pattern can cause lower back tightness or pain. Hips You have all seen the tired runner on his way back after a long run with his butt dragging and the down-for-the-count running form. This poor posture can be improved with better running form and core abdominal strength. Stand for a moment assuming a running position, shoulders back, with a slight lean forward from the centre point of your chest. I like to imagine a string attached to the centre of my chest pulling me forward and up. Now, once in the right running position, tighten your abdominal muscles and buttocks, and shift your hips slightly forward. Try this on your next run to feel the improved form and strength to your push-off and knee-lift. You Can Do It!

Continued Stride Length Running success is about forward motion, so be attentive to wasted excessive vertical movement.

You should be more of a glider or shuffler as you run. It is far more efficient and you are less likely to over stride.

If you shorten your stride to more of a shuffle you will find the ability to increase your leg turnover rate much easier than trying to increase your stride length.

10 Continued Stride Length Running success is about forward motion, so be attentive to wasted excessive vertical movement. Sprinters have a fair amount of vertical motion, but as a distance runner you want to avoid vertical movement. This wastes energy fighting gravity by trying to go up when you want to go forward. You should be more of a glider or shuffler as you run. It is far more efficient and you are less likely to over stride. Most runners running longer distances generally select the most economical stride length. If you over stride you end up landing hard on the heel of your shoe and a breaking action will occur. If you shorten your stride to more of a shuffle you will find the ability to increase your leg turnover rate much easier than trying to increase your stride length. Toes out or splayed feet that point away from centre as you run can waste energy by directing it sideways with each stride. Running in the snow, a damp area, or sand or having someone videotape you will indicate splayed feet. Brain Staying relaxed will develop your form and the level of enjoyment. Concentrate on staying relaxed and rhythmic in your running. Focus all of the energy to your legs. Your upper body is relaxed and in control, breathing is deep and efficient. From the hip flexors down you are a powerful striding machine, and from the hips up you are relaxed and smiling! Run for life. Run for the Cure

11 Training Log YOU Can Do It! 1 2

12 3 4 5

13 6 DISTANCE TIME LOCATION COMMENTS 7 8

14 9 10 Notes

Gear Checklist Bring this checklist into your local Running Room/Walking Room location. Our friendly staff will gladly help you prepare for training!

bag hydration torso pack Body GlidE Nutritional Supplements Pedometer or garmin GPS Log Book running: The complete guide Walking: A Complete Guide pink ribbon bag name Address E-mail This coupon

Only one coupon per participant. Non-transferrable. Non-redeemable. Cannot be used in conjunction with any other discounts. Good for one purchase only. Cannot be used for previous purchases.

15 Gear Checklist Bring this checklist into your local Running Room/Walking Room location. Our friendly staff will gladly help you prepare for training! A great pair of shoes or two moisture wicking Socks - 3 pair dual shorts Bra Top pink ribbon capri pants Pink Ribbon Tee Pink Ribbon workout pants Reflective Jacket Reflective mesh Hat workout duffle bag hydration torso pack Body GlidE Nutritional Supplements Pedometer or garmin GPS Log Book running: The complete guide Walking: A Complete Guide pink ribbon bag name Address This coupon entitles the bearer to a $10 discount off everything with a purchse of $50 or more excluding nutritional products, races or training programs. Valid at all Running Room and Walking Room locations. Only one coupon per participant. Non-transferrable. Non-redeemable. Cannot be used in conjunction with any other discounts. Good for one purchase only. Cannot be used for previous purchases. Coupon expires October 31, off with a purchase of $50 or more Privacy Policy - Running Room Canada Inc. is committed to respecting the personal privacy of our customers. All personal information held or collected by Running Room Canada Inc. is protected. If you have any questions about the protection of your personal information, please contact us at: mailprivacy@runningroom.com or by postal mail to Running Room Canada Inc., Avenue, Edmonton, Alberta, Canada, T6E 5P3. To view our privacy policy visit web site:

Spring 2010 Pink Ribbon Collection A The

of the Canadian Breast Cancer Foundation

16 Spring 2010 Pink Ribbon Collection A The Embrace Jacket [RFC ] Black and Pink Lady XS - XL $99 99 B Pretty in Pink Racer Back [RFC ] Black and Pink Lady XS - XL $49 99 C The Courage Cross-Over Capri [RFC ] Black/Pink Lady XS - XL $69 99 D The Courage Cross-Over Short [RFC ] Black and Pink Lady XS - XL $49 99 A B D E Hope Tote [RFC ] Black $39 99 C Contributions made to date: $751, The Running Room is the proud sponsor of the Canadian Breast Cancer Foundation CIBC Run for the Cure. A contribution will be made from each purchase to help create a future without breast cancer. E John Stanton Founder, Running Room Canada Inc. Visit your nearest Running Room, or call Toll Free to purchase these products. Running Room Inc. All rights reserved. In-store quantities limited to stock on hand. Prices subject to printing error.

PARTNER With all partner stretches: communicate with partner and use caution!!

PARTNER With all partner stretches: communicate with partner and use caution!! - warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch